As a parent of a young athlete, you know how IMPORTANT it is for your child to perform at their best. Whether they’re on the rugby field, football pitch, or running track, performance isn’t just about training hard—it’s also about taking CARE of their body. And one of the simplest yet most POWERFUL ways to help them succeed is by ensuring they’re properly hydrated.
Why Hydration for Young Athletes is Key
Hydration for youth athletes isn’t just about drinking water when they’re THIRSTY—it’s about being proactive to ensure your child’s body is PREPARED for the demands of physical activity. Water is ESSENTIAL for virtually every function in the body. It helps regulate temperature, transport nutrients, and flush out waste. When kids don’t drink enough, they can experience dehydration, which DECREASES performance, leads to fatigue, muscle cramps, decreased focus, and even serious injuries.
Young athletes are especially VULNERABLE to dehydration because they have higher energy demands and sweat more during physical activity. Proper hydration for youth athletes can help PREVENT these problems, leading to improved performance, faster recovery, and fewer injuries.
Hydration Hacks to Keep Your Young Athlete at Their Best
Here are some hydration hacks to ensure your child stays fueled and ready to perform:
1. Start Hydrating Early
The key to hydration for youth athletes is starting EARLY—don’t wait until your child is thirsty. Make sure they begin drinking water first thing in the morning. A good rule of thumb is to aim for around 500ml (about two cups) of water when they WAKE up. This helps kick-start their day and ensures they’re hydrated before they even get to training or practice.
2. Drink Before, During, and After Exercise
Fluids should be consumed at ALL stages of physical activity. Aim to have your child drink at least 200ml (around one cup) of water about 30 minutes BEFORE their workout or match. DURING exercise, they should sip water every 15 to 20 minutes, especially if they’re sweating a lot during HOTTER days. AFTER the workout, encourage them to drink at least another 500ml (about two cups) to replenish lost fluids.
3. FlavoUr It for Better Compliance
Not all kids like the taste of PLAIN water. To make hydration more appealing, you can infuse water with FRUIT like lemon, lime, or berries. These natural flavours can encourage your child to drink more without added sugars or artificial ingredients. Another option is adding some SQUASH to add flavour. If your child enjoys it, you can even try adding a splash of coconut water for some extra electrolytes!
4. Know When to Use Electrolyte Drinks
Water is usually sufficient for hydration for youth athletes, but when your child is participating in HOT temperatures, INTENSE training or long-duration activities, they may need MORE than just water. Electrolyte drinks can help replace sodium, potassium, and other ESSENTIAL minerals lost through sweat. Look for lower-sugar options or make your own at home using the recipe below
5. Set Hydration Goals
Set a daily hydration goal based on your child’s activity level and age. A good starting point is to aim for about 1.5 to 2 liters (6-8 cups) of water per day. For kids who are MORE active, the goal may need to be HIGHER, especially on training or competition days or when the climate is water. Make it a game by tracking the amount of water they drink in a fun, visual way (like using a water bottle with time markers).
6. Make Hydration FOR YOUTH ATHLETES a Habit
Consistency is key when it comes to hydration for youth athletes. Encourage your child to sip water THROUGHOUT the day, not just during practice. Having a REUSABLE water bottle they carry with them everywhere—whether it’s school, home, or on the field—makes it easier for them to stay on top of their hydration. Having a visual REMINDER will provide the cue to drink regularly.
7. Watch for Signs of Dehydration
Even with all the right habits in place, it’s still important to recognize the early signs of dehydration. These include dry mouth, fatigue, dizziness, dark-colored URINE, and irritability. If your child is showing any of these symptoms, make sure they begin to hydrate immediately.
8. Hydrate After a Game or Practice
Hydration for youth athletes DOESN’T stop after your child leaves the field. They should CONTINUE drinking fluids after exercise. This helps their body recover, prevent muscle cramps, and ensure they’re ready for the next training session. Even better, a drink like CHOCOLATE milk will not only rehydrate them but also help refuel their carbohydrate supplies and protein to help with muscle recovery.
9. Hydration-Friendly Foods
In addition to drinking enough water, encourage your child to EAT water-rich foods like watermelon, cucumber, oranges, and strawberries. These can HELP keep them hydrated and provide additional nutrients that support athletic performance.
10. Set a Good Example
Children often learn by WATCHING their parents. Make hydration a family habit by drinking water together throughout the day. This sets a positive EXAMPLE and reinforces the importance of proper hydration.
DIY Sports Drink: Easy at-Home Recipe
While store-bought electrolyte drinks can be convenient, they often contain added sugars and artificial ingredients. Why not make your own at home? It’s simple, cost-effective, and you can control exactly what goes into it. Here’s a quick and easy recipe for a homemade sports drink that will keep your young athlete hydrated and fueled during their workouts.
Ingredients:
- 1 liter (4 cups) of water
- 1/4 cup of fresh orange juice (or lemon juice for a tangy twist)
- 1/8 teaspoon of sea salt (for electrolytes)
- 1-2 tablespoons of honey or maple syrup (for a natural energy boost)
Instructions:
- Mix the Water and Juice: In a large jug or bottle, combine the 1 liter of water with the fresh orange or lemon juice. The citrus provides a natural source of vitamin C and adds a refreshing flavor.
- Add the Electrolytes: Stir in the sea salt. Salt is rich in sodium, which helps replace the electrolytes lost through sweat. This helps maintain fluid balance and prevent dehydration.
- Sweeten Naturally: Add 1-2 tablespoons of honey or maple syrup to your drink for a natural, healthy source of sugars. This will provide a quick energy boost to keep your child going during exercise.
- Stir and Chill: Stir the mixture until everything is fully dissolved. If you’d like, you can store it in the fridge to keep it cool and refreshing for your young athlete.
Why This Works:
- Water keeps the body hydrated.
- Citrus juice provides essential vitamins and helps enhance the flavor.
- Sea salt replenishes lost sodium and helps prevent cramping.
- Honey or maple syrup offers a natural energy source, helping to keep glucose levels steady.
This homemade sports drink is a healthier alternative to the artificial options you find in stores. You can experiment with different juices (like lime or grapefruit) to change up the flavors. Plus, it’s easy to make in bulk, so you can store it in the fridge and have it ready for practice or games.
Now, not only can your young athlete stay hydrated with this DIY option, but you can also rest easy knowing that it’s free from any unnecessary chemicals or preservatives. Make it a habit, and your child will be hydrated, fueled, and ready to perform at their peak every time!
The Bottom Line: Hydration is a Game-Changer
Hydration for youth athletes is one of the SIMPLEST and most effective ways to ensure they’re PERFORMING at their best. By making hydration for youth athletes a priority and incorporating these hydration hacks into their daily routine, you can help your young athlete stay strong, focused, and READY to excel. So, start today—your child’s body will thank you for it!
Remember: Hydration = Performance.
Let’s ensure that your young athlete is always hydrated, always ready, and always performing at their best!
